Preparation: 100 single unders. Then: (A) Shin Box (B) 3 Rounds: Samson Stretch, 2 per side 15 second hold, 15 PVC overhead squats, 10 push-ups, 3 strict pull-ups.
Focus: Power Clean: 3-3-3-3 In four rounds of three reps work toward a three rep max.
Storm : (A) 3 Rounds of 30 seconds work, 30 seconds rest of the following 4 movements
Knees to Elbows or Toes to Bar
Dips or Ring Dips
Single Kettlebell Deadlift (Maintain great position. Don’t sacrifice form for reps)
(B) 6 minute EMOM (load a barbell with the heaviest weight of whichever lift is most limiting for you-make sure you use a weight you can get 5 unbroken reps of during your preparation for part B.)
4 Hang squat clean
4 Split Jerk
Finisher: 5 rounds of 20 AbMat sit-ups.